Bison and Sweet Potato Shepherd's Pie

Total preparation time (including baking): 50 minutes

Makes 4 servings

Ingredients:

  • 1 1/2-2 lbs. sweet potatoes, peeled and chopped into chunks
  • 1 cup water
  • 1 1/2 tsp salt, divided
  • 1/4 cup butter, divided
  • 1 onion, finely chopped
  • 1/2 lb. parsnips, diced
  • 2 T. whole wheat or brown rice flour
  • 2-4 cloves garlic
  • 1 lb. ground bison
  • 1/3 cup water
  • 1/4 tsp black pepper
  • 1/4 tsp thyme
  • 1/2 tsp sage
  • 5 oz. spinach (bulk or bagged)

Directions:

If you don't have an enamel casserole dish or Dutch oven, use a large skillet to cook the meat, then transfer it to a baking dish.

  1. Bring the sweet potatoes, water, and 1/2 tsp. salt to boil in a medium-large saucepan. Cook for around 10 minutes, until the sweet potatoes are soft.
  2. Add 2 T. of the butter to the sweet potatoes and mash using an electric mixer, immersion blender, or by hand.
  3. While the sweet potatoes are cooking, warm 2 T. of the butter in an oven-safe casserole dish (such as enamel ware or a Dutch oven). Add the onion and parsnips. Cook covered, for 7-8 minutes, over medium heat, stirring occasionally.
  4. Add the flour to the vegetables and cook 1-2 more minutes, stirring.
  5. Add the garlic, bison, 1/3 c. water, pepper, thyme, sage, and 1 tsp. salt. Cook for 6-7 minutes, until the bison is browned.
  6. Add the spinach and cook for 2-3 more minutes, stirring occasionally. Turn the heat off, and press the mixture down with the back of your spoon so that it's level.
  7. Spread the mashed sweet potatoes evenly on top of the meat mixture.

Menu Suggestion - Serve with an appetizer of cheese and crackers.

Nutrition tip: Bison is a rich source of B vitamins, including B12, B6, B3, and B2 - all of which are needed to support a healthy cardiovascular system.